The technical definition of metabolism is the sum of all
the chemical and physical changes that take place within
the body and enable its continued growth and functioning.
Metabolism involves the breakdown of complex organic
constituents of the body with the liberation of energy,
which is required for other processes and the building up
of complex substances, which form the material of the
tissues and organs.

You may have heard terms thrown around such as anabolism
and catabolism. These terms refer to actions that take
place within your body. Contrary to popular belief,
catabolism isn't just the loss of muscle tissue. When you
burn fat, you are catabolic - fortunately, the catabolism
is taking place where you want it to.

Conversely, any time your body builds or stores (such as
growth of muscle tissue or storage of fat) the process is
called anabolic. Sculpting a lean physique means focusing
on habits that promote catabolism of fat tissue and
anabolism of muscle tissue.

One advantage to having a higher metabolism is that you can
consume more food or exercise less to achieve the same
results. A higher metabolism implies your body is expending
more energy. Therefore, you can take on more energy in the
form of food while maintaining your shape or even losing
fat. While any one of the following techniques may only
impact your metabolism a small bit, the cumulative effect
can have a major impact.

1. Train With Weights

Training with weights boosts your metabolism in a number of
ways. Weight training itself has been shown to increase
exercise post oxygen consumption (EPOC) - in other words,
your metabolism may be raised for hours or even days after
the session. Weight training is also the main way to
stimulate the growth of muscle tissue.

Muscle tissue is metabolically active, so it requires
calories even when at rest. Muscle tissue also helps
increase the number of fat-burning enzymes and organelles
in your body.

2. Supplement With Healthy Fats

Healthy fats are involved in the manufacture of hormones
and repair of cell membranes in your body. With the right
types of fats, your body can use these anabolically.

These processes require energy, so the fats may actually
increase your metabolism despite the added calories you are
consuming! You can add fats to your diet without increasing
calories simply by increasing the percentage of calories
from fats and then lowering the percentage of calories from
carbohydrates or proteins.

3. Every Little Bit Counts

Believe it or not, simply changing some simple daily habits
can have a huge impact on your metabolism. Do you play the
game of driving around the parking lot for twenty minutes
waiting for the perfect space to open? Instead, park at the
edge of the parking lot and walk to your destination.

You'll probably get there quicker, and burn some calories
along the way. Other metabolism-boosting activities include
standing instead of sitting, taking stairs instead of
elevators, and even fidgeting!

4. Don't Fear Carbohydrates

Carbohydrates are not the enemy. Using the right types of
carbohydrates can be a valuable tool for your metabolism.

For example, you may expend more calories consuming 20
grams of carbohydrate from lentils than 20 grams of
carbohydrate from sugar. The lentils contain fiber and
other nutrients that the body must work to extract, and
therefore expends more energy. Look for fibrous,
low-glycemic carbs and focus on unprocessed carbohydrates.

5. Fluctuate Calories

Zigzagging calories is by far one of the most effective
methods for keeping your metabolism revved. Homeostasis is
the action your body takes to "remain stable." In other
words, if you drop your calories, your body will try to
slow your metabolism in order to keep things the same.

By zigzagging calories, you may be able to thwart this
mechanism. Some people zigzag day by day - for example, if
their target is 2000 calories, they'll consume 1800 one day
and 2200 the next. I prefer to consume low calories for a
week or two, and then raise calories for a week, and then
drop them again.

6. Increase Protein

Protein requires a complex chemical conversion by your body
in order to be used as fuel. It takes up to 30% of the
calories you consume to oxidize or use protein for energy.

For example, 100 calories of protein may take up to 30
calories to process. Therefore, increasing the percentage
of calories in your diet that come from protein may help
raise your metabolism.

7. Perform High Intensity Cardio

High intensity cardio, like weight training, takes you into
the anaerobic zone of training. This, in turn, creates what
is known as "oxygen debt." Even when you have concluded
your exercise, the body is processing waste and recovering
from the activity - and therefore keeping your metabolism
elevated.

8. Increase Frequency Of Eating

Most bodybuilders are aware of this technique. Consuming
food triggers digestion, and digestion requires calories.
By eating more frequent, smaller meals, you continuously
supply your body with nutrients while forcing it to digest
and break down the foods. This, in turn, can have the net
effect of raising your metabolism.

9. Eat Whole Foods

The calories that you burn during digestion are due to the
need for your body to break down the foods. Your body must
extract the fiber and nutrients, take chains of molecules
and chop them into smaller versions to absorb them into
your bloodstream, and perform a variety of tasks in order
to assimilate foods.

When foods are processed, much of this work is done for
you. For example, processed flour is ground into small
pieces that the body can digest more quickly. This means
your blood sugar rises faster and your body expends fewer
calories processing the flour.

Whole grains, on the other hand, pack more nutrients, are
higher in fiber, and force the body to work harder to use
them as energy. Another advantage to eating whole foods is
that many of the nutrients in these foods - such as
vitamins and minerals - are cofactors in metabolic
processes that your body uses to burn fat and build muscle.

10. Drink Cold Water

This tip is probably overrated. Your body will expend more
calories trying to raise cold water to the temperature of
your body, but the exact amount is debatable. It stands to
reason, however, that integrating this habit with the other
habits listed above can contribute to the greater goal of
raising your metabolism.

Conclusion

These are just a few habits you can embrace to start
revving your metabolism right away. You may have heard
stories about people who have lost dozens of pounds simply
switching to diet soda or walking a few minutes each day.
These are all small habits that contribute to a big
difference over time.


About the Author:

Jeremy Likness is an International Health Coach, Certified
Fitness Trainer, and Specialist in Performance Nutrition.
He lost 65 pounds of fat and was a top finisher in an
international physique transformation competition. Jeremy
is the author of the powerful book "Lose Fat, Not Faith"
(ISBN 0976907925) that has empowered hundreds of people
around the world to release fat and live healthy. Claim
your copy of this life-changing work full of expert advice
by visiting him here